Which Egg is More Nutritious, Hen or Duck?

November 30, 2025 •

4 min read

While most of us are familiar with hen eggs, which are a common supermarket staple, duck eggs offer a nutrient-dense alternative, containing higher levels of certain vitamins, minerals, and fats. The larger size of duck eggs means a single egg packs a more significant nutritional punch, but understanding the specific composition is key to determining which egg is more nutritious, hen or duck, for your dietary needs.

Quick Summary

A comparison of duck and hen eggs reveals that while both are nutrient-rich, duck eggs generally contain more protein, fat, and calories due to their larger size. They also provide higher levels of vitamins like B12, along with more selenium and omega-3 fatty acids, making them a denser nutritional source. Hen eggs, while smaller, are still an excellent source of protein and essential nutrients.

Key Points

Nutrient Density: Duck eggs are generally larger and more nutrient-dense per egg, with higher levels of protein, fat, calories, and many vitamins and minerals compared to hen eggs.
Vitamin B12 Boost: Duck eggs contain a significantly higher amount of vitamin B12 than hen eggs, which is vital for nerve function and red blood cell formation.
Higher Fat and Cholesterol: Due to their larger yolk, duck eggs have more fat and cholesterol. This is a key consideration for individuals monitoring their intake for health reasons.
Rich Flavor: The higher fat content in duck eggs gives them a richer, creamier flavor, making them prized for specific culinary applications like baking.
Allergy Alternative: For some people with hen egg allergies, duck eggs may be a viable alternative due to differences in protein composition, but medical advice is recommended.
Versatility and Availability: Hen eggs are more widely available and cost-effective for daily use, while duck eggs offer a specialty option with distinct culinary benefits.

Duck Eggs vs. Hen Eggs: Nutritional Breakdown

When evaluating which egg is more nutritious, hen or duck, it is important to look at the macronutrient and micronutrient profiles. Duck eggs are noticeably larger and have a higher proportion of yolk to white compared to hen eggs, which directly impacts their nutritional content. The richer, creamier flavor of duck eggs comes from their higher fat content, with the yolk containing a concentrated amount of nutrients.

Protein Content: A Closer Look

Protein is a crucial component of both eggs, and both are considered high-quality complete proteins. However, because of its larger size, a single duck egg (approx. 70g) typically provides about 9 grams of protein, while a large hen egg (approx. 50g) offers around 6 grams. This makes duck eggs an excellent option for those seeking a higher protein intake per serving. Even when compared by weight, duck eggs still edge out hen eggs slightly in protein density.

Vitamins and Minerals: Which Has More?

Looking at the vitamin and mineral content per 100 grams reveals a detailed picture. Duck eggs outperform hen eggs in several key areas:

Vitamin B12: Duck eggs have significantly more vitamin B12, with one egg often providing a substantial portion of the daily recommended intake.
Iron: The darker, larger yolk of a duck egg is richer in iron, a mineral essential for oxygen transport in the blood.
Selenium: Duck eggs are an excellent source of selenium, an important antioxidant for immune function.
Folate: They contain higher amounts of folate, which is critical for DNA synthesis and cell division.

On the other hand, hen eggs can be a better source for certain nutrients when compared by weight. For example, some sources indicate hen eggs have slightly more choline per 100g. The overall nutrient density is higher in duck eggs, but the specific vitamins and minerals vary.

Fats and Cholesterol: A Major Difference

This is one of the most significant differences between the two eggs. A duck egg has a much larger yolk, leading to a higher overall fat content. A single duck egg can contain nearly twice the fat of a large hen egg. Furthermore, the cholesterol content is notably higher in duck eggs due to the larger yolk. For example, a 70-gram duck egg may contain over 600mg of cholesterol, which is more than double the amount in a 50-gram hen egg. However, modern nutritional science has found that dietary cholesterol has less impact on blood cholesterol for most healthy individuals than previously thought. For those with pre-existing heart conditions or high cholesterol, moderation is key.

Comparison Table: Hen Egg vs. Duck Egg (per 100g)


Nutrient	Duck Egg (100g)	Hen Egg (100g)
Energy	185 kcal	143 kcal
Protein	12.8 g	12.6 g
Fat	13.8 g	9.5 g
Cholesterol	884 mg	372 mg
Vitamin B12	5.4 µg	0.89 µg
Iron	3.85 mg	1.75 mg
Selenium	36.4 µg	30.7 µg
Folate	80 µg	47 µg
Vitamin A	674 IU	540 IU

Culinary Uses and Other Considerations

Beyond nutritional value, there are practical differences. The thicker shell of a duck egg makes it more durable and gives it a longer shelf life. The higher protein and fat content in duck eggs also makes them a favorite for baking, resulting in fluffier cakes and richer pastries. Conversely, hen eggs are more readily available and have a milder flavor, making them a more versatile and cost-effective option for everyday cooking.

For those with allergies, the specific proteins differ between hen and duck eggs, meaning some people allergic to one may tolerate the other. However, this is not a guarantee and consulting a healthcare provider is recommended. The source and diet of the bird also play a significant role in the overall quality and nutritional profile of the egg. Free-range, pasture-fed birds often produce more nutrient-rich eggs than those from conventional farming.

Conclusion: Making the Right Choice for You

Determining which egg is more nutritious, hen or duck, ultimately depends on your individual health goals and dietary needs. If you are seeking a higher concentration of specific nutrients like Vitamin B12, folate, and iron, and are not concerned with higher fat and cholesterol, duck eggs are the superior choice. Their rich flavor and excellent baking properties are also significant advantages. However, if your goal is moderation, or if you have specific health concerns regarding fat and cholesterol, the more common and milder hen egg remains a fantastic, nutritious option. Both types provide high-quality protein and essential vitamins, making them a valuable part of a balanced diet. Always consider your personal health circumstances and preferences when deciding between a hen or a duck egg.

For more information on dietary cholesterol and heart health, a valuable resource is the Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health

Frequently Asked Questions

A duck egg is more nutrient-dense per egg due to its larger size and higher concentration of vitamins and minerals like B12, folate, and iron. However, it also contains more fat and cholesterol, so 'healthier' depends on individual dietary needs and health goals.

A single duck egg has more protein than a single hen egg, offering about 9 grams compared to the hen egg's 6 grams. This is primarily because duck eggs are larger overall.

Yes, duck eggs have significantly higher cholesterol content than hen eggs because they have a larger yolk. A single duck egg can contain over double the cholesterol of a single hen egg.

Duck eggs are often preferred in baking because their higher fat content and larger albumen (egg white) result in richer flavor, moister baked goods, and a superior rise.

You can, but adjustments are often necessary due to the larger size and higher fat content of duck eggs. A general rule of thumb is that two duck eggs can equal three hen eggs in some baking applications, but experimentation is key.

Duck eggs have a richer, creamier flavor than hen eggs due to the larger and fattier yolk. This can affect the taste profile, especially in dishes where the egg flavor is prominent, like omelets.

Some individuals with hen egg allergies can tolerate duck eggs because the proteins differ slightly. However, this is not always the case, and consulting a doctor or allergist is highly recommended before trying them.